WORKOUT OF THE DAY STRENGTH:  NONE  WOD:( Collin) 400m weighted run (SB, MB, Plate) 12 Push Presses 12 Box Js 12 Sumo Deadlift High Pulls X 6 Rounds 45mins Cap L1- 50lb bag, 115/ 80, 24/20 L2/M- plate, 20/14, 95/65 L3- run w/out weight, 14/ plate, 65/35              ...Read More

     WORKOUT OF THE DAY STRENGTH:  3 x ME pull-ups on 2 mins, then 2-4 Pull-ups OTMEM x 6mins 12min total Versions of Pull-ups= -Strict -Jumping Negative -Partner assisted -Banded  WOD:(Galvan) 1000m Row (5min Cap) or 2/1.5m bike 100 Sit-ups 50 TTB 100 Supermans L1- Sit-up, TTB L2/M- 75 Sit-ups, KTE, 75 supermans L3-800m Row,...Read More

     WORKOUT OF THE DAY STRENGTH:    WOD:(Fraser) Team Wod 100 DLs 100 Push Jerks 100 B Squats 100 Hang Power cleans -OTMEM both do 3 burpees L1-95/65 L2/M-75/55 L3-65/35                                Read More

   WORKOUT OF THE DAY STRENGTH:  HSPU- 3 ME sets on 2min then 1-3 reps OTMEM for 12min total Strict Press- 5.5.5. Across + 1ME set, ( 90% of 5rm)  WOD:(Duarte)  8 Dips/ Push-ups (same version as Elizabeth) 10 Alt Pistols/ wt/ Lunges 12 Pull ups 24 D-unders 14min AMRAP L1- dip, pistol, CTB L2/M- dip,...Read More

     WORKOUT OF THE DAY STRENGTH: NONE   WOD:(Day) Teams of 2 1 mile run (alt laps) 100 KB 100 Box Js 100 Cals A Bike 100 burpees 100 MB toss Alt Sit-ups 40min Cap                              Read More

   WORKOUT OF THE DAY STRENGTH:  Thruster 5.5.5. Across + 1 ME set, (90% of 5rm)  WOD:(Davis) 15 Wall Balls 10 DLs x 5 Rds L1-20/14, 225/155 L2/M-14/10, 155/105 L3-10/6, 95/65 12min Cap              Read More

   WORKOUT OF THE DAY STRENGTH:  3 x ME pull-ups on 2 mins, then 1-3 Pull-ups OTMEM x 6mins 12min total Versions of Pull-ups= -Strict -Jumping Negative -Partner assisted -Aus. pull-up  WOD:(Cohen) 2min ME intervals, 1 min rest Row TTB Row Hollow Rocks Row 1min rest between stations score is total cals on rower +(total TTB+hollows)...Read More

   WORKOUT OF THE DAY STRENGTH: NONE WOD:(Burditus)    4min AMRAP, 1 min transition x With a partner, perfrom as much work as you can within 4mins -Tire Flip -Sledge Hammers -Assault Bike -Atlas Stones -Rope Climbs -Wall Walks -Battling Ropes                            ...Read More

     WORKOUT OF THE DAY STRENGTH: Strict Pull-up (Test #2), then 3 x ME on 2mins – Static hang chin over bar hold -Static hang at bottom of pull-up   WOD:(Annie) 50-40-30-20-10* D under Sit-up 12min Cap L1- D-unders, Strict S-ups, * if annie is a strength of yours, add 10 TTBs after each round...Read More

     WORKOUT OF THE DAY STRENGTH: Back Squat 5m (Test #1)   WOD:(Berger) 400m Run 20 P Snatches 10 Burpees x 3 rds 18min Cap L1-95/65 L2/M-65/45, 300m L3- KB swing 35/18, 200m “                                Read More